5/9 WOD

Fast twitch vrs. slow twitch muscles =>   Fast twitch muscles burn considerable more energy in less time and can lead to gain in muscle mass that can help trigger weight loss, lower blood pressure, and improve strength.  During high intensity excercises that require quick powerful moverments, fast twitch muscles are ingaged before slow twitch muscles.

WOD

5 front squats on the min. for 6 min. (80% of body weight or 80% of max)

then

(15 min. AMRAP)

10 tire slams

run around building, over wall, and under barbells

8 kneess to elbow

Eddy      8:38  Rx
Oskar    8:29  Rx
Colby    
Marco    9:03  Rx
Chris      6:25   Rx
Ransom   8:44  Rx
Cindy S.   9:13  Rx
Cindy L.     ?      Rx 
Abbie

5/8 WOD

WOD for time
5 rope climbs
50 wall ball
50 dbl unders
50 toes to bar
50 dead lift (135/95)

Cash out (3 rnds)
20 bag punches
20 undulation

Mark S.     14:58   Rxlite knotted rope
Marco         25:53  Rx
Melony
Colby
Brian J
Cindy S    13:48  Rx
Lisa
Ransom
Justin

5/7 WOD Frelen

Word of the Day = > Power
Power is the rate that work is done.  Power = (force x distance)/time
In other words, it takes power and not just strength to quickly do a workout.

WOD (21-15-9)
400 meter
thrusters
pull-ups

Cash Out  = 10 large tire flips

Chris    10:33  Rx #2 on the board
Cindy S.  
Cindy L.
Destinee
Abbie
Connie

5/6 WOD

WOD(word of the day) = integrity
Integrity is the inner sense of "wholeness" deriving from qualities such as honesty and consistency of character.  As such, one may judge that others "have integrity" to the extent that they act according to the values, beliefs, and principles they claim to hold.

WOD  (3 rnds)
20 cleans (95/65)
10 dips

Cash Out  (3 rnds)
8 rope tricepts
20 sit-ups

Abbie
Cindy L.
Mark         4:55  Rx
Marco        7:35  Rx
Melony      
Connie     
Brian J       5:28  Rx  (120 lbs)

5/4 Sat. Buddy WOD

WOD
50 tire flip and hop through (buddy 1)
barbell held overhead (buddy 2)
run 200 meters after every 10 flips

One member holds barbell overhead while the other flips the tire.  Buddies run together for 200 meters.

5/3 WOD 2012 Games Masters Chipper

WOD
10  dead lift (275/195/ 135) (Rx+/Rx/RxLadies)
20  pull-ups
30 box jumps(24/20)
40 kettle bell swings (55/35)
50 dble unders
40 kettle bell swings
30 box jumps
20 pull-ups
10 deadlift

Abbie 
Cindy L
Brian J.
Marco     18:30  Rx
Connie
Chris        15:38  Rx
Cindy  S.  

5/2 WOD

WOD
3 push press 80% max  on the min. for 5 min.
rest 2 min.
then for time

(7 RNDS)
7 push press (95/65)
7 pull-ups
7 sit-ups

Cash Out (3 rnds)
1 m in. plank
200 meter

Chris   8:10 Rx
Jim
Cindy    10:47  Rx
Ransom  10:21  Rx
Deb
Lisa
Edy
Oskar
Mark     7:53  Mod
Marco
Connie   10:18